F3 New Orleans

Tag: Charmin

  • Back in the saddle. But barely – from Kenna Brah

    Zooming into the LaSalle parking lot I found the PAX.raring to go. Bolt brought an FNG to boot! Well not a really good pun since Bolt was boot less.

    Anywho, we covered the 5 core principles in a incongruent fashion to help orient the new guy.
    warmorama-
    Kenna’s rendition of the Mayhem merkin, much joshig ensued and I was corrected.
    Imperial Walkers
    Hill Billie’s
    Grass grabbers

    Combo 11’s and Route 66
    Start w 1 burpee and 10 BB sit-ups prisoner lunge to next light and progress till we’’ve completed 11 lights.

    Quick break while we pickup the 6s

    Revisited my obsession with Fibonacci numbers.

    On the way back:

    At each light
    1 squat, 10 plank jacks
    Knee slaps over toes between

    At the end 5 min of Mary

    COT and christened Old Forrester. An impressive fellow with dexterity and brains. Get to know him

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • Memorial Day Rock City 2025 – from Vagabond

    pax worked with rocks under gazebo for 20 exercises @ 20 reps apiece

  • Don’t call it a comeback – from Charmin

    After focusing on my concentrica (2.3 – Tripp), YHC reached out to the chaos monkey himself to verify that he would be posting and to have some accountability.

    It was good to ruck the old route, seeing the houses that are now more built up than before; conversing with a good friend about thinking like an owner; and afterwords having a good book discussion at a coffeeshop where time persistently stands still.

  • Charmin and the Respectable Camels – from Charmin

    Looking to get back in the gloom again this week, YHC answered the call from Boo-Boo to post and ultimately Q the workout.

    10 x SSH
    10 x Grass Grabbers
    10 x Tie Fighters (all four ways)
    10 x Mountain Goats
    10 x mmp-gms (We ultimately discovered that these should be a 5 count for the full effect of the good-morning)
    15 x mncs

    Carry the Kettlebel To JPAX, where the price tracker camelcamelcamel came up (https://camelcamelcamel.com/)

    The Thang

    Get coupons minus 1

    A dirty Mac deuce with the bell

    Round one

    One person does kb swings
    The other does bench
    Third does bbs
    The fourth person runs the lap as a timer
    Rotate

    Round 2.

    Kb swings, triceps, penguins, lap

    Round 3

    Kb swings, merkins, lbc’s, lap.

    Back to pad

    Cool down

    Low slow squats x 10
    Abe slow godas x 10
    Self love x 10
    Toe touches with cactus arms
    2 minutes of hanging as much as possible.

    Cot

    Prayed for pax and their families who are going through death and pre-death.

  • Trio of Gold – from Fracsac

    YHC reached out for accountability and 2 pax answered the call.
    At 0530 the disclaimer was given and the three of us hit the warmup pad for regular stuff. Upon completing the coveted tie fighters, Charmin recommended a side lunge with chinooks which YHC made happen.

    With ISI on our minds, complete 1 minute 90 degrees arm hangs 10 seconds at a time.

    Mosey to JPAC for some dirty Mac Deuce followed by a set off 11s

    Mosey back to pad for another 30 seconds of arm hangs.

    Thanks for joining me!

    SYITG

  • CSCROT for Satchmo (USAF) – from Bolt

    YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
    Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
    THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
    Part Deux: CSCROT (with coupons)
    Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
    25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
    Chest press
    Squats
    Curls
    Rows
    OH press
    Tricep press

    Return to flag, COT.

  • The Leading Ladies of KenarieRidge – from Charmin

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Hill billies x 10
    Good Mornings x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15

    It was at this point that Kennah Brah came in hot.

    Kim Jong Uns x 10
    Harry Rockettes x 10

    The thang:

    Staying at the workout pad, pax are challenged on their knowledge of the leading ladies of Kenarieridge

    They are:
    Thalia, muse of comedy
    Melpomene, muse of tragedy
    Terpsicore, muse of dance
    Euterpe, muse of music

    If a pax didn’t know the name of a muse, no repeats, then they would have to run to JPAX while the rest of us did Merkins, Frog Merkins, Hangs, Plank Jax, Low Slow Squats, & MNC’s. If a pax did know the name, then all pax would do the exercise for 2 minutes.

    We did set a world record of MNC’s for a total of, you guessed it, 89 MNC’s.

    For the second round, the Pax would have to list what each muse was the muse of, to test how well they paid attention during the first round. Same exercises as the first round.

    6 Minutes of Mary

    Freddy Mercuries x 20
    Flutter kicks x 20

    Bolt then lead Protractor Penguins x 20

    Appreciators

    COT. It was a pleasure leading this last workout before my third child was born and I hope I imparted on the PAX to begin to notice the small things everyday around them.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.